A diabetic diet does not have to be complicated and does not mean that you have to give up all your favorite foods.
In the Dominican Republic 13.45% is diabetic and 9.3% pre-diabetic according to the National Institute of Diabetes, Endocrinology and Nutrition (INDEN), ratified by the Pan American Health Organization (PAHO).
What is the best diet for diabetes?
Taking steps to prevent or control diabetes does not mean living in deprivation; It means eating a healthy and balanced diet that will also increase your energy and improve your mood. You don’t have to give up on sweets entirely or resign yourself to a lifetime of soft food.
Whether you’re trying to prevent or control diabetes, your nutritional needs are pretty much the same as everyone else’s, so no special foods are needed. However, you should pay attention to some of your food choices, especially the carbohydrates you eat. While following a Mediterranean diet or another heart-healthy diet can help, the most important thing you can do is control your weight.
Losing weight and eating healthier can also have a profound effect on your mood, energy, and feeling of well-being. Even if you have already developed diabetes, it is not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you think.
José Cabral, MD, a specialist endocrinologist at Cleveland Clinic Florida, with more than 20 years in practice, comments that “people with diabetes have almost twice the risk of suffering from heart disease and have a higher risk of developing mental health disorders such as the Depression. However, most cases of type 2 diabetes can be prevented and in some they can even be reversed. ”
Find the hidden sugar
Being smart with sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast foods, and supermarket staples like bread, cereal, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and tomato sauce. The first step is to spot the hidden sugar on food labels, which may take some research:
Manufacturers provide the total amount of sugar on their labels, but they don’t have to differentiate between added sugar and sugar naturally found in food.
Added sugars are listed in the ingredients, but are not always easily recognizable as such. While sugar, honey, or molasses is easy to spot, added sugar can also be listed as corn syrup, cane crystals, fructose, dextrose, lactose, or maltose.
While sugary foods are expected to have sugar at the top of their ingredient list, manufacturers often use different types of added sugars that are later scattered on the list. But all these little doses of different sweeteners can add up to a lot of extra sugar and empty calories!
Choose fats wisely
Some fats are unhealthy, and others have tremendous health benefits, so choosing them wisely is important.
Unhealthy Fats: The most harmful fats are artificial trans fats, which make vegetable oils less prone to spoiling. Avoid commercially baked goods, packaged snacks, fried foods, and anything that contains partially hydrogenated oil, even if you claim it contains no trans fat.
Unsaturated Fats: The healthiest fats are unsaturated fats, which come from fish and vegetable sources like olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flax seed.
Saturated Fats: Found primarily in tropical oils, red meat, and dairy, there is no need to completely remove saturated fats from your diet, but to enjoy in moderation.
Eat at regular times
Your body can better regulate your blood sugar levels and your weight when you maintain a regular eating schedule. Write down moderate and consistent serving sizes for each meal.
Start the day with a good breakfast: It will provide energy as well as constant blood sugar levels.
Regular small meals, up to 6 per day: Eating regularly will help you keep your portions under control.
Keep your calorie intake the same: To regulate blood sugar levels, try to eat about the same amount every day, rather than overeating one day or one meal, and then skimping the next.
– .
